KLEEN LIVING - A log about Life, Training, and Nutrition.
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yeah, it is so much fun to get out there with her. She is picking up strength quickly, and has a friend she has been doing it with too. Apparently I have been requested for regular Wednesday sessions with them as of yesterday.Glad to see things moving in the right direction man!! Hopefully the knee straightens up. Also super cool lifting with your daughter when the schedule allows. That whataburger spicy ketchup is the best damn ketchup
Thanks, I was using some rub on it, and iced it but don't really have an option for applying heat. It seems to be getting better. I did 4 sets of front squats yesterday and it went well.
Yeah, it really is awesome when she is going out there she asks me if I want to go out with her now. Yesterday her friend came to lift and she invited me out with them. Had a fun session, nothing to crazy, but pushed barbell incline bench into new territory.That’s cool you are able to lift with your daughter. Hopefully the knee isn’t a big issue, just a little stiffness to work out. Glad everything else was feeling good and you’ve been able to keep the train rolling.
Warm Up - General Body Movement, TRX Warm Ups
Incline Press - tested from just the bar, going up to 135, it felt good did 3 works sets at 135x15, 15, 12 trying to stay around 3-4RIR
Front Squats - Bar, 65x10, 85x10, 85x10, 85x4-knee barked a little so I stopped.
Romanian Dead Lifts - Bar, 65x20ish, 85x20ish, 85x20ish, 85x20ish, 85x15ish
Hanging Ab Roll Ups - 4 sets
Had a fun session with Sage and her friend for this one. They both wanted to work on these movements since I was out there with them to make sure they had their form down and give any tweaks. Sage's strength is coming up quickly, she wants to focus on strength with a side of muscle growth. She decided she was never going to be a tiny girl so she wants to be a strong one. So we are focusing on 5x5's for the main movements to build strength. She is up to 12.5 per side already, and honestly, I think she already has 25x5 in her but I want her to get there with confidence, so we need to work up to it over the next few weeks, I think seeing 5 sets of 25x5 by June or in June is a given if she keeps pushing. Squats are a little more challenging, she has a higher body weight to contend with and some mobility stuff so the weights are going to be a little slower to climb here at first. I want her to get another 2-3 inches of ROM comfortably before pushing her over 15lbs per side. She is working with 12.5 per side there now as well but I am making her do a full 2 count in the bottom position to build strength so she can get lower and lower comfortably without much butt-wink.
Her friend is a little powerhouse, like 5'1, probably not much more than 100lbs at best, lifting close to Sages weight on bench, and has great form on squats with 65 on the bar. She used to work with a personal trainer so I don't really have too much to say to her about her form. It was cool because yesterday Sage was really getting worn out on the leg stuff, and saying she was going to puke if she did another set. I was kind of telling her that is okay if you do Honey. You go right over there in the grass by the garage take care of it and come back and do your set you will feel much better. She says, Dad there is now way that I am going to ever throw up in front of her that would be so gross. Then the girl said with no egging on... "I would be so impressed if you worked so hard you got sick then came back and finished. That would be so hardcore!" You could see some gears moving in Sage's head after hearing that. Plus I would push her to challenge herself and once she would start she would surpass the goal I set for her just to prove to herself she could do it. At the end her and her friend were doing dead hangs with legs pulled a tiny bit forward to work the lower abs while stretching the back out and when I would tell her just 5 more seconds she would then go for 10... So something in that moment clicked. Each time I set a challenge she would do what she could to do just a little more than asked to show she had the mental strength not to give up. It was very cool to see that shift mid workout just by knowing her friend shared the same mindset I was trying to get her to adopt.
Hyde
Legend
Training is so important because once you start to get some wins you realize that you are capable of more than you thought. And then later it teaches you how crucial persistence is to achieve things that don’t happen right away - that just because you can’t do it now, doesn’t mean you can’t do it at all!
Dustin07
Legend
thats awesome man. a lot of that sounds like how I watched my boy progress over the years. I never knew if he'd really take to it so we just did it, and I think he did it to hang with dad. Then suddenly he realizes how strong he can be, the numbers start to mean something. He sees how he's accomplishing things the people who don't try, can't do. He tagged me on a social media post a week or two ago "Never forget that person who introduced you to the gym" he said "My dad taught me how to lift when I was 11, now I can bench 275. His best is 305 so I'm not there yet but I'm coming for him" 
pulls at the heart strings when the kid considers your efforts to be a memory, and when he actually knows your own numbers!
I have always felt the xfit movement did more for women than anyone else in the world. It introduced them to weight lifting and seeing so many girls and women from ages probably 20 to honestly 60+ learn these new skills really gave them an interesting boost of confidence and inner strength.. lifting has as much positive impact on the girls as it does the boys!
pulls at the heart strings when the kid considers your efforts to be a memory, and when he actually knows your own numbers!I have always felt the xfit movement did more for women than anyone else in the world. It introduced them to weight lifting and seeing so many girls and women from ages probably 20 to honestly 60+ learn these new skills really gave them an interesting boost of confidence and inner strength.. lifting has as much positive impact on the girls as it does the boys!
gphagan1
Legend
This is really all so awesome….it’s great you being able to coach and guide her through the challenges. And sounds like she’s got the right workout partner, with the right mindset. They will help drive each other and progress quicker with someone being in the trenches with them.
MrKleen73
Legend
Facts, she got really upset with herself the first time we did hanging ab work because she couldn't hang for very long, and couldn't do any knee raises. I told her this is not easy work, even with the hanging ab straps for your elbows this is a stress your body has not been exposed to in any meaningful way. I don't need you to do what I do, I just need you to do your best and we will watch your amazing progress from here. You can have a win every single week with this so look forward to it instead of dreading it. So I told her just hang, and try to keep your knees a tiny bit out in front of you. If you can only do a few seconds we will do 5 second sets, and just pause until we get to 5 in the later sets. The we just add a few seconds each go around and before you know it you will be able to do full knee raise but we will have a lot of smalll reasons to celebrate progress along the way. In 3 weeks we have her up to a 30 second hold yesterday. Talk about some solid progress, and that was on her final attempt once she mentally dug in. Not only was she proud but her friend was impressed and let her know how awesome she thought it was that she is improving so fast. I just had to get her mindset into this isn't about doing what you think you SHOULD be able to do, but what improvements we are making from what you could do previously. Now she is starting to get more stoked. I have also learned what motivates her, and what doesn't so I am better able to coach her now.
That is awesome, he definitely looks up to you, and the day he beats that bench is going to be such a HUGE thing for him. Make sure that boy gets a big steak meal for that day!thats awesome man. a lot of that sounds like how I watched my boy progress over the years. I never knew if he'd really take to it so we just did it, and I think he did it to hang with dad. Then suddenly he realizes how strong he can be, the numbers start to mean something. He sees how he's accomplishing things the people who don't try, can't do. He tagged me on a social media post a week or two ago "Never forget that person who introduced you to the gym" he said "My dad taught me how to lift when I was 11, now I can bench 275. His best is 305 so I'm not there yet but I'm coming for him"
I have always felt the xfit movement did more for women than anyone else in the world. It introduced them to weight lifting and seeing so many girls and women from ages probably 20 to honestly 60+ learn these new skills really gave them an interesting boost of confidence and inner strength.. lifting has as much positive impact on the girls as it does the boys!
I think that XFit is one of the best things for a womans physique. Those women all look amazing, the high volume and endurance is right up their alley for muscle growth, and doing really well with the training. Plus it really helps then lean out nicely.
Yeah, this is awesome, I have wanted her to come back to training ever since she started with me for about 3 months when she was younger. Man she got strong fast. In that 3 months she got to doing a 95x5 on bench, and 135x5 on Deadlifts. She was squatting 95 for reps too I think. So she has that natural strength, and explosiveness from her Daddy. She has come down from 256 to 230 over the last 6 months, and we are going to keep on bringing that down as much as possible. Once she is more ready to really focus on diet we will push there as well. For right now we are going to enjoy this success and let her push into more as she starts to feel more disciplined. I do not want tp put her in a pressure cooker to try to get her where she wants more quickly, just keep it a nice relaxed pace she is comfortable with keeping that keeps her doing it.This is really all so awesome….it’s great you being able to coach and guide her through the challenges. And sounds like she’s got the right workout partner, with the right mindset. They will help drive each other and progress quicker with someone being in the trenches with them.
Dustin07
Legend
those are real numbers she can see on a scale and be motivated by, good for her!!
Segansational
Well-known member
This is awesome Kleen! Love to see you instilling the love for the gym in her! That's something that will pay forward dividends 4 life!
MrKleen73
Legend
Absolutely, she is stoked and a few people have told her they can see it which is even better than just a number. Trying to be a positive influence without applying any pressure. It is a delicate balance with a young lady who needs her Dad's approval. It is hard to call out behavior that goes in the face of her goals. However we have learned that if I say I am saying this from the standpoint of a coach, not a father who disapproves, she seems to be able to accept coaching / constructive criticism much better.
Absolutely, and if it can bring us closer together it is great. We went through a period when it felt like TikTok was winning the fight, and turning her against me, but as she has grown and matured we have gotten much closer again. Now being able to share something I love with her again is awesome, and i think I have learned some better ways to keep her in. Plus her friend being involved really helps out.
Yesterday was just a walking day, followed by my adjustment and PT. I had the DC do some Graston technique on my biceps again, and man oh man, that stuff is awesome. The first time I think it gave me about 70-75 improvement. I was unable to even lightly flex my biceps without pain at the distal end of the biceps. It had me limiting curls to 15lbs tops, but now I can fully flex it without any issue. So I think I will be able to put some harder work on it in my next training session. Very happy because it was a little concerning at first.
Now that training seems to be picking up, I might actually try to do the increase on androgens, doubling them to 300 and get that extra recovery and collagen production going. I am going to hold out a little longer so I don't get ahead of myself but I think increasing collagen production, and recovery might be the way to go here soon. I am starting to see small changes in muscle tone, going from completely deconditioned muscle tissue to being a little more taught, and fired up. Flexing is responding much better, my glutes are getting activated far more easily now, and things are really just starting to come together where I don't feel like I might break at every turn. I can not begin to tell you how good it feels to be doing what I am able to do now. Especially after being in what felt like a prison of forced inactivity.
Dustin07
Legend
Having her friend lift with you guys is probably a appropriate level of pure pressure and support, too. Its one of the reasons I try to schedule weekend bro sessions with my son and my buddy with the big squat, because I know if my buddy gives him cues it might weigh differently than if dad corrects his form in a crowded gym where <gasp> someone else could hear, lol.
we are so blended on our side its hilarious. 2 boys and 2 girls. the memes and reels I see from the boys are polar opposite the memes and reels the girls are exposed to. The boys have gone pure Americana but the girls definitely struggle more. The girls seem to be more susceptible to certain agendas whereas the boys are now at max testosterone and are more in the 'lets blow **** up' stage of life, which I couldn't be happier about lol.
MrKleen73
Legend
In general the boys are moving toward a more conservative, more masculine era. The pendulum reached it's peak on anti-male propaganda, and forced many young men who have felt under attack just for being male that they are standing on business. If we can't please you when we try to, then we will please ourselves and do without. Now you are starting to see more young ladies move more center / conservative because the men are pushing back, and are finding happiness outside of relationships and sex to the point the women are realizing they are not going to find the type of man they want while railing against them. it is so funny because now my daughters favorite place to go is a country dance club, and he favorite type of man is masculine, old fashioned and knows how to treat a woman with respect. Once she experienced a respectful young man who opened doors for her, and treated her like a lady she couldn't get enough of it.
Dustin07
Legend
you know whats funny @MrKleen73 I agree with all that and in the past few years have taken it a step further in my own life to really land 99% of accountability on men. Its how I teach my boy, and no matter what complaints I had about my ex in the past at the end of the day I take fault for not being what I now see as a man. If men would "man up" more, I think the ladies would see the value in so called "toxic" masculinity. definitely a revival right now, gen Z I think is going to surprise the world. its all more nuanced and complicated than a single forum post can cover but my brain has been unravelling a shocking number of revelations in the past few years that has only led to improvements in my own life.
Hyde
Legend
Birds of a feather flock together, as they say. So if you want other women with blue hair & septum piercings, or to be a lonely cat lady, go for it. But if you desire a traditionally-minded “cisgendered” spouse, you have to act in a fashion compatible with attracting that mate.
Like Dustin mentioned, the young men who decide to try to become that (not staying boys in their minds & actions) are going to have their pick of the herd before long.
This all comes back to treating people how you want to be treated, btw. Instead of seeing them as enemies or objects.
MrKleen73
Legend
Absolutely, I am and always have been what i would consider a nice guy. However there was a period when being nice started to mean being complacent, and malleable. That is fine when the sculptor and I are in alignment, but when it started to shape me into a someone who had admittedly lost part of himself it became very detrimental to my happiness overall. I am still trying to improve on many things i see in myself as shortcomings keeping me from becoming the man I want to be not only for myself but my family, and my wife. Right now as I am working to renew myself physically, I am also trying to instill some new behaviors I never learned, or just refused as part of my "I am not going to be the typical man" type of thing I was being saddled with through many of my formative years. I look at all of you who are so handy, and do so much around your own homes, and see i am lacking in that area. I find it overwhelming to try to take on a lot of those things so late in life, but it is becoming more and more of a burning personal desire for me to be more not only for myself but my family. I mean I do what I have to, but I want to be doing more.
MrKleen73
Legend
Facts, one of the biggest things I tried to teach Sage during all of that time is do you see those people actually being tolerant? People who want people to have tolerance should be setting the example by showing tolerance. You cannot scream everything is unacceptable, but claim you are the tolerant ones. If you want tolerance you have to give it. So she was able to see in the end that they were not treating others as they wanted to be treated, so they were not being true to their own requirements for others.
It really is an awesome thing when you realize that they were listening and the core of the message still got through. Seeing her mature into such an amazing human being makes me so happy.
Dustin07
Legend
Biggest struggle I see in girls around us is this internal urge to resist what is a bit more conservative in nature, values, and traditional gender roles, but they are the least happy. The young women I see that are falling into more traditional roles, seem to be the happiest by far. My own wife used to say things like "strong independent woman" and I would sorta laugh internally. she's very strong and capable, but the statement is a misnomer. My wife's dream and fantasy is honestly being a stay at home wife and having dinner ready for me every night, a clean house, etc. Its something I also really am trying to work towards if I can figure out how to survive the pay cut. The more we demonstrate more traditional gender roles the more I see her girls sorta gravitating to it as well, I feel like they struggle to understand why we have more peace in our life, and love in our relationship, when social media is telling them so much is wrong with the world and masculinity. Like my wife knows I will do the heavy and dirty things, chop the wood, mow the lawn, haul the dirt whatever, and I know she will always cook my dinner and make me lunches but I don't at all take it for granted, even though we slide into these roles, we still help each other them occasionally and greatly appreciate each other. It took me into my 40s to understand some of the simplest and best things!!
And I'm not handy by nature, lol. But it is funny how often I am working a shovel or fixing a fence on our little piece of land and i get ptsd from my childhood years when mom and dad said I couldn't go see my girlfriend until I was done digging that ditch or building that fence or cleaning the stalls
i spend a LOT of time on youtube watching DIY videos when I'm on the treadmill!! even last week was looking for videos on sanding and staining a deck I did last summer because the stain job sucks and I need to do better this year! LOL
Dustin07
Legend
young men need to understand that for every privilege life gives them for having a dick, it comes with two obligations and an early death than their female counterpart. being a man is hard work and in some ways I think the feminist movement actually started to delete some of man's needed hard work. we need to suffer and when we do our women see it and appreciate it. they need to nurture, and its only natural for a woman to want to nuture her hard working, suffering man. yin and yang, its a beautiful pleasure built on hard work and suffering!
MrKleen73
Legend
Yesterday was a simple day, I did an hour of walking, and then had to take care of several things last night. DOMS were clearing up from my last session, so today is right on target for lifting with the girls.
I am trying to come up with a plan of attack on my nutrition to get myself sealed into some sort of structure. I need to order myself some protein, and take some additional steps in my prep to keep me from doing stupid things negating all the discipline I had the rest of the week.
I am trying to come up with a plan of attack on my nutrition to get myself sealed into some sort of structure. I need to order myself some protein, and take some additional steps in my prep to keep me from doing stupid things negating all the discipline I had the rest of the week.
Dustin07
Legend
I suck at this so bad if we don't do our meal prep on Sunday. we've had a couple weekends this year already where meal prep got behind and and throws off my whole mon-fri routine. it's a lot more work trying to prep tomorrows meals on a monday or tuesday night than a Sunday afternoon...
kinda like laundry lol. nobody likes to do it, but when I have all my socks, underwear, gym shirts, work shirts, everything all put away in their autistic/ocd place 5am is almost like a wonderful trip through wonkas factory as the clothes just magically land on my feet and in the gym bag lol
MrKleen73
Legend
Had a short visit at the chiro, he wasn't there for the adjustment, got my injections, and did PT. Everything went well.
Garage session
General Movement Warm Up, TRX Alphabets, RC work and Recline Rows.
Mixed Grip Pull Ups total of 4 sets 15 total - Still testing, trying to avoid causing any issues. 3 more than last session just stepping it up slowly since they have been problematic in the past.
Landmine Shoulder press - 3 sets of 15 - dual focus anti rotational core work, and of course shoulder work.
Hanging Ab Roll Ups - 3 sets to 1RIR - long pause and stretch in bottom position bring knees up above forehead, hits abs and lats very well. Basically rolling up into a balled up lever position at the top.
Dip Attachment - 3 sets to 3RIR - The dip motion seems to be one that does not inflame too much.
Body Weight Lunges - 3 sets no rep count - I just started with right leg and finished with left to make sure the work was even. Knee was being a pain yesterday, so I tried these on for size. I found if I really focused on knee hip and core stability I could minimize the issue, and then also used my rear foot to help push off a tiny bit from the lowest portion to keep me just out of that pain zone. I could tell I was getting the work I needed in to rebuild some stability as it improved as I went.
TRX Rear Delts - 3 high reps sets @2-3RIR
One thing I think is also helping things along is that the therapy collar makes me ice the neck a couple of hours after my workout. So I feel like it is keeping inflammation from kicking up in my neck too much from training.
One thing is for sure, effort is climbing and motivation is rising. Hoping I can keep the momentum up and keep the intensity appropriate for where I am in my recovery.
Garage session
General Movement Warm Up, TRX Alphabets, RC work and Recline Rows.
Mixed Grip Pull Ups total of 4 sets 15 total - Still testing, trying to avoid causing any issues. 3 more than last session just stepping it up slowly since they have been problematic in the past.
Landmine Shoulder press - 3 sets of 15 - dual focus anti rotational core work, and of course shoulder work.
Hanging Ab Roll Ups - 3 sets to 1RIR - long pause and stretch in bottom position bring knees up above forehead, hits abs and lats very well. Basically rolling up into a balled up lever position at the top.
Dip Attachment - 3 sets to 3RIR - The dip motion seems to be one that does not inflame too much.
Body Weight Lunges - 3 sets no rep count - I just started with right leg and finished with left to make sure the work was even. Knee was being a pain yesterday, so I tried these on for size. I found if I really focused on knee hip and core stability I could minimize the issue, and then also used my rear foot to help push off a tiny bit from the lowest portion to keep me just out of that pain zone. I could tell I was getting the work I needed in to rebuild some stability as it improved as I went.
TRX Rear Delts - 3 high reps sets @2-3RIR
One thing I think is also helping things along is that the therapy collar makes me ice the neck a couple of hours after my workout. So I feel like it is keeping inflammation from kicking up in my neck too much from training.
One thing is for sure, effort is climbing and motivation is rising. Hoping I can keep the momentum up and keep the intensity appropriate for where I am in my recovery.
Dustin07
Legend
that is definitely clear, things are heating up in here!
gphagan1
Legend
Man this is great….you’ve definitely got that momentum train rolling now. Hey, and it’s just in time for Summer.
MrKleen73
Legend
WooHoo!!!!
You know it. I am already seeing little changes, chest, shoulders and arms seem a little more full. Once I really nail down the diet this belly will start to come down. I dropped the wedding weight back off, and am back under 210. So the plan is to keep bringing this down as much as possible. I intend to look I workout a lot buy the end of June, instead of looking like I used to work out a lot.Man this is great….you’ve definitely got that momentum train rolling now. Hey, and it’s just in time for Summer.
Dustin07
Legend
I'm seeing it in your brain lol. your energy is building and getting contagious through your attitude and perspective! welcome back! ha
MrKleen73
Legend
Yeah, there was a period things started to feel just a little hopeless, between the pain, the frustration of trying to train and not being able to due to the nature of the injuries combined with a very chaotic work / travel schedule and it all just became overwhelming. I just had to force some humility, and get myself back on here to hang out with my good friends who are setting good examples even though i could not really participate. That combined with finally getting some reprieve from the nerve pain and I am back. It feels good both mentally and physically. Moreso mentally to actually have some drive, and be able to make some progress. I definitely feel healthier mentally.
Dustin07
Legend
this is the kinda thing I want @Shadowblaze to see. took me a long time to understand the ebbs and flows of life, moods, stress, cns fatigue and everything. I think it started to click for me sometime around age 28-30. I put on my shoes to go for a run and made it about 100 yards before emotions just completely overwhelmed me and I thought I was bout to cry like a menopausal woman out of completely thin air! I turned around, walked home and just chilled. it was like this 'ah ha!' moment when I realized sometimes its OK to give yourself a little grace and recovery for the next big surge. weird how little memories like that stick with you forever.
Shadowblaze
Active member
Thank you man. It’s weird because in my head I know that but when it’s played out it’s difficult to realize it. As well as its often sub conscious, I’m only 20 years old and have so much ahead of me but I’ve put these deadlines on my life that I treat almost as life or death.
I’m trying to realize that I can slow down and still move forward and that 2 steps forward and 1 set back is still one step forward.
In my head I truly know that but it’s difficult to play out.
Dustin07
Legend
my dude this is real life 100% and its not bad! many many many times in my life I've quoted that phrase and almost every time I say it out of frustration but honestly where you are 10 years from now even with these ebbs and flows is night and day from where you are today. you have a good start and the spirit of gratitude is I think the greatest life hack to get people through both the hard times and the good times, tbh.
akboom87
Well-known member
Glad to see things getting better pain wise and back to enjoying life and also getting some good workouts in man!! Happy for you!!WooHoo!!!!
You know it. I am already seeing little changes, chest, shoulders and arms seem a little more full. Once I really nail down the diet this belly will start to come down. I dropped the wedding weight back off, and am back under 210. So the plan is to keep bringing this down as much as possible. I intend to look I workout a lot buy the end of June, instead of looking like I used to work out a lot.
MrKleen73
Legend
Yeah, it is hard to keep your head up during pitfalls, but if you are taking 2 steps forward and one back you are making great progress and honestly, I am sure it feels that way but is probably more like 3-4 steps forward an one back. You didn't build that body be being broke down half of the time.
Facts, and yes gratitude is the key to happiness. You can choose to be grateful for all the little things you take for granted. It is life changing going from a pessimist to an optimist. I have almost always been naturally optimistic, and it takes a long period of calamity to get my hope down, but only a very short period to flip the switch when I find a source of hope like an improvement. Also staying around the friends doing the positive things you want to be doing will go along way to help keep you in the right mind frame. It is why I try to stay on here when I can, even if I am hurt and unable to do the things they are it keeps that hunger alive and is a valuable support system.
Thanks brother, I am definitely happy to be more back in the game!
Dustin07
Legend
if I get real angry to the point of raising my voice the diarrhea of the mouth purges the system and that switch flips almost instantaneously where something thats been weighing on me a long time is all the sudden completly gone like you just passed some massive constipation lol. its like suddenly I'm no longer upset
Segansational
Well-known member
Looks like the momentum is building in here! Love to see it Kleen. And I don't know if there's something in the water around here, but when I see the positive progress in one log - I'm seeing it show up in the other AM crew logs too. Are we propelling each other forward through osmosis or something?!
MrKleen73
Legend
Yeah, it is a quick change for sure. I can't wait for the last little bit of needing to be super careful is over.if I get real angry to the point of raising my voice the diarrhea of the mouth purges the system and that switch flips almost instantaneously where something thats been weighing on me a long time is all the sudden completly gone like you just passed some massive constipation lol. its like suddenly I'm no longer upset
Yeah you know they say you become the people you regularly associate with. I see others pushing their way out of things and it helps built my fortitude in my own situation. I feel like when you see you peers pushing and maintaining positivity through their challenges, and ore have others being very supportive, not allowing others to sit and stew in bad situations it becomes contagious. I take a lot of cues from watching my friends on here work their way through life's challenges, whether it be fitness, or life in general. We all help keep the positivity and also accountability here contagious and I feel that is why our little group of regulars seems to lift each other from the challenges we face.
Dustin07
Legend
MrKleen73
Legend
I had a nice training session over the weekend. Kept it to push movements. Starting to try to break things up a little to focus more volume per grouping at a time. This should also help me identify issues based on movement patterns as I push the limits a little more along the way.
General Body Movement
TRX warm up - Alphabets, Rows, Face Pulls
Quadruped Shoulder Rolls, Cat Camels, Serratus Push-Ups, Wrist Stretches
Dead Bugs x 3 sets
PowerTec Flat Chest Press x 4 sets @ 50 per side
PowerTec Shoulder Press x 2 sets @ 50 per side, 1 set @35 per side
Dips (Charles Glass style) - 8, 8, 6
OH Triceps Ext - 55, 45
Ab Straps Ab Roll Ups from Dead hang - 3 sets
I was going to do some leg work Sunday, but my lower back tweaked just a tiny bit and I chose to give it another day. I was just chilling on the toilet Saturday, and rested my elbows on my knees and the rounding of my lower back zapped that tiny muscle in the sacral joint and ZING it took my breath away for split second and then any time I let me hips roll forward or lower back to round it said hello. Much more quietly, but I knew it was sensitive.
I kind of think the lunges earlier in the week probably really challenged the area, so I will hold off on them just a little longer. Let the core and lower back strengthen a little bit before challenging it in that way again.
General Body Movement
TRX warm up - Alphabets, Rows, Face Pulls
Quadruped Shoulder Rolls, Cat Camels, Serratus Push-Ups, Wrist Stretches
Dead Bugs x 3 sets
PowerTec Flat Chest Press x 4 sets @ 50 per side
PowerTec Shoulder Press x 2 sets @ 50 per side, 1 set @35 per side
Dips (Charles Glass style) - 8, 8, 6
OH Triceps Ext - 55, 45
Ab Straps Ab Roll Ups from Dead hang - 3 sets
I was going to do some leg work Sunday, but my lower back tweaked just a tiny bit and I chose to give it another day. I was just chilling on the toilet Saturday, and rested my elbows on my knees and the rounding of my lower back zapped that tiny muscle in the sacral joint and ZING it took my breath away for split second and then any time I let me hips roll forward or lower back to round it said hello. Much more quietly, but I knew it was sensitive.
I kind of think the lunges earlier in the week probably really challenged the area, so I will hold off on them just a little longer. Let the core and lower back strengthen a little bit before challenging it in that way again.
gphagan1
Legend
Nice work….I’m sure that little tweak in the back is mainly where you’re getting everything loosened up and training, so it’s common to have little nagging strains as the muscles start getting conditioned again. Glad you’re playing it smart and systematically progressing in each workout where you see you need it. That’s the big advantage you have as an advanced lifter, is knowing your body and how to work through and around issues in a recovery phase, which in my opinion are the most difficult phases we face in training.
MrKleen73
Legend
Agreed, and thanks. I am trying to be super vigilant with how I am progressing. I have a tendency to hit the throttle when things start to clear up. This time I am trying to keep in mind that just because it has stopped raining doesn't mean the streets aren't still wet. Regardless of my desire to go fast, it isn't time to smash the pedal to the floor.
Segansational
Well-known member
Are you doing McGill Big 3 warm ups and foam rolling? I feel like that has really contributed to my staying healthy from my own lower back issues.
MrKleen73
Legend
Yesterday was a do what I could kind of scenario. My knee wasn't playing well, and my labrum was biting a bit yesterday. I had lower body work planned and after attempting some pulling movements I decided lower body was the thing to irritate if anything at all. LOL
I opted for working on the leg press attachment. It is a pendulum type set up where the bottom is lighter than the lockout, so I took advantage of this here with the bitchy knee. It being lighter at the bottom was just what I needed.
Irontec Leg press - 8 sets total including warm ups - empty weight +50, +70, +90, +140, + 180 x4 sets - Very slow reps - most of these were a partial ROM situation. If I went too deep the knee would bark, so I stopped just shy of lockout, and as deep as I could comfortably, kept the tension constant and slow. Then worked until it got hard or began to challenge my knee within the working ROM. I had a nice leg pump by the end.
I thought about adding in some RDL at this point, but it still felt a tiny bit tweaky and the leg press had not loosened it up any, so I decided to just take a walk.
I opted for working on the leg press attachment. It is a pendulum type set up where the bottom is lighter than the lockout, so I took advantage of this here with the bitchy knee. It being lighter at the bottom was just what I needed.
Irontec Leg press - 8 sets total including warm ups - empty weight +50, +70, +90, +140, + 180 x4 sets - Very slow reps - most of these were a partial ROM situation. If I went too deep the knee would bark, so I stopped just shy of lockout, and as deep as I could comfortably, kept the tension constant and slow. Then worked until it got hard or began to challenge my knee within the working ROM. I had a nice leg pump by the end.
I thought about adding in some RDL at this point, but it still felt a tiny bit tweaky and the leg press had not loosened it up any, so I decided to just take a walk.
I have been doing deadbugs, and several other core exercises that my PT has given me, but I should add that in. I have been focusing so much on what they give me to do that slipped my mind. Good looking out! I will have to find a regression for the Bird Dogs, they kick my ass bad!!!
HokiePride
Well-known member
This is a great workout. Think I'll mimic this on Friday. Slow and controlled for longevity.
Hyde
Legend
If you only do Bird Dogs for static holds for X time, try doing them just as reps first.
I do 10 reps per side, and the 10th one I hold static at extension for about 10 seconds for a big activation. But only doing them as reps with brief lockout is much easier than 5 sec holds or whatever McGill suggests initially.
I do 10 reps per side, and the 10th one I hold static at extension for about 10 seconds for a big activation. But only doing them as reps with brief lockout is much easier than 5 sec holds or whatever McGill suggests initially.
Dustin07
Legend
food for thought and of course I'm not going to say 'do it anyways' but when I had that torn ligament rehab in my back, I went from a 450 deadlift to basically zero and the RDL's I was doing back then that rehabbed me were anything from just an empty bar to 95lbs with a massive focus on the glute squeeze like my prison-ass depended on it. when mine was at its worst, squeezing those glutes as tight as possible was the only way to pull the pain away from the lower back, doing sets of 10-20 with an empty barbell or 95lbs was enough to leave me sweating and the next day I'd feel like a million bucks.
anyways... only poing I was making was that if you do decide to try them, and I know you already know this but I was just going to say... you don't need to start out with some 3 x 8 x 225lbs or something. That empty barbell does WONDERS for me. I still use an empty barbell on almost all squat and deadlift days to do SLDL, RDL, cleans, press, and touch the toe with my hands wrapped around the emtpy bb.... just fwiw.. which may be nothing... lol
Dustin07
Legend
bird dogs are solid. when my back was really really problematic, supermans and bird dogs were difficult, but the supermans themselves I think caused more pain for me in particular.
Hyde
Legend
Probably because they can drive you into extension, and when things are really sensitive the only safe bet sometimes is true neutral spine. Like Cat Camels can be a terrible idea early on for some - they’re more like a regressed Reverse Hyper, where you are trying to intentionally move the spinal joints to increase tolerance.
MrKleen73
Legend
I think that is exactly what it is. You know how "The call is coming from inside the house!" Well... "The pain is coming from inside the joint." At least it feels that way, if not then it is an odd tendon / ligament pain.
Great suggestion! I will give that a shot.
Yeah, I can see that, I have had supermans bite me in the ass before.
Ahhh... I wonder if this had something to do with it. Remember I just did the whole quadruped warm up with included Cat/Camels shortly before this thing ticked up. Perhaps that aggravated something. I will refrain from them for a little longer, which is a bummer because I love how the camel portion of it feels on my back.
MrKleen73
Legend
I had some great sessions over the weekend. Upped the anti a bit on some things and allowed myself to push within a comfortable band of effort. I went with my "nephew" and things just kind of creeped up. I kept things very metered and comfortable but pushed harder than I have been just due to the company and environment. The great news is I feel no worse for the wear. Some things are a little more sore than others but nothing really feels off.
I did some light training Thursday in the garage nothing really of note. Just did some work touching on the whole body.
Saturday Gym session with nephew:
Leg Press - 15-20x1p, 15-20x2p, 15-20x3p x4 sets
Arsenal Incline Chest press (Close grip) - 25ps x3 sets
Arsenal Straight Arm pec Deck - 100x10-15 full ROM + 5-10 LRP x 3 sets
Cable Cross Triceps Ext - 40x10-15 x3 sets
Alternating DB Curls - Supination, and Pinwheel Curls - 20 x3 sets to 2RIR
Sunday Session
HS High Row Machine 2p x3 sets
HS Lat Pull Machine 2p x3 sets
HS Lat Row Machine 2p x2 sets
Rock-It Shoulder Press x 3 sets
Lateral Raise machine x 3 sets
Rear Delt Fly on Reverse delt machine sitting sideways for larger ROM - x3 sets
45 Degree Roman Chair Static holds 3 x 1 minute - Lower back / Glutes / Core Strengthening.
These all felt good, as mentioned some things are sore that haven't been used in certain ways, but nothing injury specific. The lower back is always a little tricky after pushing things but it held up to the leg press pretty well. My upper back and scap area seemed to hold up really well to the work. I think a lower stress than pull ups or chins is the ticked until I can increase strength here in some of these safer pulling movements.
I will probably just take a walk, or do some form of cardio today. Let the muscles recover from all the additional work.
I made a kitchen sink taco soup yesterday as part of prep. I had some things lying around I needed to finish up, and was in the mood for soup. So I took 1.5lbs left over cooked turkey taco meat, and about 10-12 oz of my prepped and diced chicken, and made an impromptu taco soup. I added beans, tomato sauce, diced tomatoes, corn, green beans, and some rice with taco seasoning, garlic, lemon pepper, cilantro lime salt and chili lime seasoning. Once I cooked it all together I stirred in 2.5 cups of low fat cottage cheese to increase the protein content even more, and add a cheesy taste and texture. It was really good. I brought enough with me today for 2-3 meals.
I did some light training Thursday in the garage nothing really of note. Just did some work touching on the whole body.
Saturday Gym session with nephew:
Leg Press - 15-20x1p, 15-20x2p, 15-20x3p x4 sets
Arsenal Incline Chest press (Close grip) - 25ps x3 sets
Arsenal Straight Arm pec Deck - 100x10-15 full ROM + 5-10 LRP x 3 sets
Cable Cross Triceps Ext - 40x10-15 x3 sets
Alternating DB Curls - Supination, and Pinwheel Curls - 20 x3 sets to 2RIR
Sunday Session
HS High Row Machine 2p x3 sets
HS Lat Pull Machine 2p x3 sets
HS Lat Row Machine 2p x2 sets
Rock-It Shoulder Press x 3 sets
Lateral Raise machine x 3 sets
Rear Delt Fly on Reverse delt machine sitting sideways for larger ROM - x3 sets
45 Degree Roman Chair Static holds 3 x 1 minute - Lower back / Glutes / Core Strengthening.
These all felt good, as mentioned some things are sore that haven't been used in certain ways, but nothing injury specific. The lower back is always a little tricky after pushing things but it held up to the leg press pretty well. My upper back and scap area seemed to hold up really well to the work. I think a lower stress than pull ups or chins is the ticked until I can increase strength here in some of these safer pulling movements.
I will probably just take a walk, or do some form of cardio today. Let the muscles recover from all the additional work.
I made a kitchen sink taco soup yesterday as part of prep. I had some things lying around I needed to finish up, and was in the mood for soup. So I took 1.5lbs left over cooked turkey taco meat, and about 10-12 oz of my prepped and diced chicken, and made an impromptu taco soup. I added beans, tomato sauce, diced tomatoes, corn, green beans, and some rice with taco seasoning, garlic, lemon pepper, cilantro lime salt and chili lime seasoning. Once I cooked it all together I stirred in 2.5 cups of low fat cottage cheese to increase the protein content even more, and add a cheesy taste and texture. It was really good. I brought enough with me today for 2-3 meals.
MrKleen73
Legend
Thanks, I wish I had some potatoes to add in, but it is definitely fire just the way it is. I am about to go do some cardio, then have a nice big bowl of it.That stew sounds awesome
As of tomorrow I will be going strait to the gym after work unless a day I am scheduled for the dr, or to workout with my daughter. Lunches will be spent walking, doing cardio, or yoga or some other activity, or maybe just resting.
This weekend was the first time I really felt like a pushed into what actually felt like a real workout. Yes I was still being careful, but effort levels were plenty high to be productive, and it really felt amazing to be working like that again.